The Train Properly Podcast

Most adults aren't lazy... they're not broken either. They're just training without structure. In this episode, I talk about why random workouts, chasing sweat and copying what you see online eventually stops working, especially as you get older. I share a bit of my own story, how poor technique and random training left me with serious back injuries, and why learning how to train properly changed...

It's 10 weeks to Christmas – and the off-season is where games are won . This episode cuts through the noise and gets straight to what actually matters for GAA players: rebuilding match-winning power, fixing last season's injuries, and ditching the slow, pointless runs that kill your explosiveness. Listen in to know how I break down training like a Gaelic athlete - not a CrossFitter, not a gym tou...

Why Your Mattress Isn't the Problem - It's How You Sleep You've upgraded the mattress, the pillows, maybe even the blackout curtains - but you're still waking up sore, stiff, and running on empty. Sound familiar? In this episode, Paul breaks down the real reason your recovery's stalling (and it's not your bed). Learn how poor sleep fuels inflammation, increases cravings, and makes pain harder to s...

Rest feels safe, but for most long-term back pain it can be the worst advice you'll ever hear. In this episode, Paul Hughes (of Templetown Strength & Conditioning) breaks down why the "rest and avoid" plan backfires, and how to move forward with strategies that actually build confidence and capacity.   You'll learn: What mechanical back pain really is (and why it's different from serious condition...

Why do some people eat anything with no issues, while you flare up from the same foods? Or maybe your back pain gets worse during stressful work periods - and you blame the desk or long hours 😣   In this episode, Paul Hughes explores how nutrition can support your back pain recovery or quietly work against it, especially when life gets chaotic. He shares his own stress-eating story and reveals pr...

Why Does Your Back Hurt on Monday Mornings? Ever wake up after a quiet weekend, only to feel your back seize up on Monday? It's probably not your workout — it's your stress. 😣 In this episode, we break down how stress and poor sleep can feed into back pain, why your nervous system can't tell the difference between deadlines and danger, and how central sensitisation makes normal sensations feel li...

Episode 11: The Fear-Flare Cycle - Why Exercise Makes Your Back Pain Worse (And How to Break Free) Does exercise always seem to trigger your back pain? You might be stuck in the fear-flare cycle - the destructive loop where pain creates fear, fear leads to inactivity, inactivity causes weakness, and weakness brings more pain 💥 In this episode, I break down how this cycle traps so many busy parent...

🎙Episode 10: Movement vs. Mobility Unlocking Your Hips and Thoracic Spine for Back Pain Relief Ever bent down to tie your shoes or tried to squat, deadlift, or even just pick up a coffee cup and thought: "Why does my back always flare up?" 🤔 Here's the thing most people never hear: your back usually isn't the problem. It's your hips and your upper back refusing to do their job — and your lower ba...

Still training hard but your back feels like a ticking time bomb? You're not broken, you're not weak - you might just be choosing the wrong exercises 🙅🏻‍♂️ In this episode of The Lower Back Pain Podcast (That Actually Helps), strength coach Paul Hughes breaks down the 5 most common gym moves that secretly wreck your back and shows you the smarter swaps that build strength without flare-ups. You'...

Optimising Your Sleep for a Healthier Back 🧘🏻‍♂️   When was the last time you woke up feeling truly rested - clear, energised and pain-free? If you can't remember, this episode is for you.   In today's solo episode, I dive into the science and strategies behind rest and recovery and why sleep is the most underrated tool for reducing pain, repairing your body and managing stress. You'll learn how...

Forget the miracle pills – most supplement advice for back pain is rubbish 🙄 You've been sold a lie… The truth? No magic pill will fix your back pain! In this episode, Paul Hughes cuts through the noise and exposes the supplement industry's false promises. He'll share exactly which supplements can actually support your recovery, which ones are a total waste of money, and the key non-negotiables y...

What if I told you that your chronic back pain might not be caused by damage to your spine... but by an overprotective brain that's stuck in alarm mode? 🚨 Last week we explored how the right foods can either fuel inflammation or help calm it down - if you missed that episode on Simple Nutrition Hacks for Back Pain, definitely go back and check it out. It's a real game-changer! But today, we're di...

Is your diet secretly contributing to your lower back pain? 🤔 Many people focus solely on exercise, but what you eat plays a HUGE role in how your body heals and whether inflammation is keeping you stiff and sore.   In this powerful episode of The Lower Back Pain Podcast (That Actually Helps) , Paul Hughes, your strength coach from Carlingford, Ireland, dives deep into the often-overlooked connec...

Confused about 'core strength' for your lower back pain? You're not alone! In this in-depth episode of  The Lower Back Pain Podcast (That Actually Helps) , Carlingford's own strength coach Paul Hughes cuts through the noise. Discover why true core strength is far more than endless crunches and how to genuinely protect your spine.   Paul breaks down the vital concept of  'bracing' - your body's nat...

🔥 CONTROVERSIAL TAKE: The "rest your back" advice everyone gives you? It's actually making your pain WORSE. If you've ever been told: ❌ "Just rest your back" ❌ "Take it easy for a few months" ❌ "Stop lifting until it's healed" ...that advice might be why you're STILL struggling months (or years) later. I know because I fell for it too. After my injury, I stopped training completely. Rested for...

In this episode of  The Lower Back Pain Podcast (That Actually Helps) , Paul breaks down 5 common training mistakes that keep your lower back stiff, sore and flaring up - even when you think you're doing the right thing. You'll learn: ✔️ Why ego lifting makes flare-ups worse ✔️ How poor technique puts your back under stress ✔️ Why skipping your warm-up is costing you more than time ✔️ How the wron...

Welcome to The Lower Back Pain Podcast (That Actually Helps) In this first episode, I'm sharing my own back story - literally. I'll take you back to the heavy barbell row that left me with three bulging discs, the fear and stiffness that followed and what actually worked to get me moving, lifting and living fully again. You'll hear: ✔️ Why resting too much can make back pain worse, not better ✔️ T...